FRIDAY, 8/16/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Front Squat

PERFORMANCE:

Take 20 minutes to build to today’s 1-RM…

Tempo Front Squat x 1 rep @ 32X1

Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

FITNESS:

Three sets of:

45-Second Wall Sit

Rest 15 seconds

Goblet Squat x 15 reps @ 20X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8 reps each side @ 2111

Rest 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

For time:

800 Meter Run

50 Thrusters (95/65 lbs)

800 Meter Run

FITNESS:

Four rounds for time of:

400 Meter Run

12 Dumbbell Thrusters


POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.